14 Jan, 2020
1.14.20
Metcon
Complete these movements with the barbell were able:
10/side Quadruped Thoracic Rotations
3 Bottom Squat Hold (30 sec hold)
10/side Barbell Deadbugs
10/side OH Plate Lunges
10 Hang Muscle Snatches
10 Behind the Neck Snatch Grip Push Press
10/side Quadruped Thoracic Rotations
3 Bottom Squat Hold (30 sec hold)
10/side Barbell Deadbugs
10/side OH Plate Lunges
10 Hang Muscle Snatches
10 Behind the Neck Snatch Grip Push Press
Muscle Snatch (EMOM x 5 mins: 3 + 1 High Box Jump)
This is to be used as a warm up and to tighten technique
Power Snatch (EMOM x 10 mins: Build to heavy 2 rep)
Start at 65% of 1RM. No TNG!! Drop & reset! Finish with 2 perfect sets.
Metcon (5 Rounds for reps)
EMOM x 10 mins:
1. 45 sec Max Burpees to a 6" target
2. 45 sec Max Alternating DB Snatches (50/35)
1. 45 sec Max Burpees to a 6" target
2. 45 sec Max Alternating DB Snatches (50/35)
Here are standards to aim for:
Rx: 16 Burpees / 20 DB Snatches
Intermediate: 12 Burpees / 16 DB Snatches
Beginners: No Standard, respect your pace and scale down to 30 secs of work if needed to maintain your pace!
Rx: 16 Burpees / 20 DB Snatches
Intermediate: 12 Burpees / 16 DB Snatches
Beginners: No Standard, respect your pace and scale down to 30 secs of work if needed to maintain your pace!
Metcon
5-7 min In Class Stretch/Cool Down:
Banded Hamstring Stretch
Pec Stretch on Post
Banded Hamstring Stretch
Pec Stretch on Post
Metcon
Optional Extra Work
On the Assault Bike:
4 mins Max Calories
Rest 1 min
3 mins Max Calories
Rest 1 min
2 mins Max Calories
Rest 1 min
1 min Max Calories
Rest 1 min
Then climb back up: 2-3-4
